The Best Hack For A Restful Night Sleep
S-L-E-E-P. This word describes a state of total rest, where your system is at peace and your body relaxed. We can certainly go on about the benefits of a good sleep which leaves you refreshed and energetic. Some persons have no trouble sleeping as soon as their heads touch a pillow. Some can even sleep peacefully right next to a blaring speaker or even under water! While some are heavy sleepers and won’t wake up in the midst of an earthquake, others are light sleepers and are disturbed by the very breath of another person.
It is important to get a good night’s sleep to kick-start your day. You surely do not want to wake up with huge eyebags and sluggish feet now, would you? While we know a good sleep is important for proper functionality of the body, it’s not always easy to get. Many persons suffer from insomnia and spend their nights tossing and turning.
Do you wake up feeling alive, refresh and rejuvenated after a night’s sleep? If your answer is no, then you’re most likely not enjoying your sleep. Not to worry, follow these easy steps to help you get the best sleep ever.
1. Give yourself a bedtime and stick to it.
Yeah, I know you’re not ten anymore and shouldn’t have to follow a bedtime rule. But picking a bedtime is important as it helps your brain to prepare for sleep and accept it when it comes. Pick a time when you usually start feeling tired (say 10/11) as your bedtime and stick to it. Experts advise that you sleep at the same time each night and get up at the same time each morning, even on weekends. This will keep your biological clock in check and ensure you have a more restful sleep.
2. Healthy workout for healthy sleep
A sound mind is a sound body. Working out is great for your body and mind as exercises are the live wire of the body. Research has shown that exercising helps you fall asleep more quickly and improve your sleep quality. However, be sure not to engage in rigorous activities within an hour before bed.
3. Have a night time ritual.
No, I don’t mean blood, smoke and voodoo magic. I’m talking about a relaxing bedtime routine. Your bedtime ritual could include: take a warm bath, dim the lights, listen to soothing music, relax on the bed and read a book to sleep. Such activities help to relax your body and aid a smooth transition to sleep.
4. Don’t take that drink.
Some persons cannot do without a daily cup of coffee. Although caffeine can be beneficial in the right amount, never take substances containing caffeine late in the evening. This is because they have a way of interfering with your biological clock and depriving you of sleep.A lot of persons believe that alcohol is an easy ticket to sleep. Although alcohol helps you fall asleep initially, the sleep is disturbed, as you’re likely to urinate more and wake up in the middle of the night.
5. Quit smoking for healthier body and better sleep.
Research shows that smokers are less likely to have good sleep when compared to nonsmokers. This is because nicotine in smokes has a high stimulating effect and can cause sleep apnea. Sleep apnea is a very dangerous sleep disorder in which breathing repeatedly stops and starts. The best time to quit smoking is now.
6. Stress less.
When you’re worried, the brain is active and your sleep is disturbed. If you’re already stressed, engage in relaxing activities, meditate and try to free your mind so you can fall asleep easily.
7. Naps are priceless.
Most kids run away from napping and prefer to play all day. As adults, we’ve come to realise the importance of naps for a healthy body. A 15-30min nap can work wonders on your alertness and productivity. Now, we know this might not come easy, considering work and all. But as much as possible, try to snatch a few minutes of sleep in the afternoon, but not too close to your bedtime, so it doesn’t disturb your sleep pattern.
8. Don’t eat that food.
For better sleep, avoid heavy food at night. I know this can be a big deal, especially for lovers of nighttime fufu and pounded yam. Heavy food is best eaten around noon, as it can result to indigestion and heart burn when taken at night. Assuming you consume a big bowl ofAmala and Ewedu and immediately go to bed, the food will not digest easily and you end up feeling bloated. As much as possible, go for lighter meals at night, so they can easily digest before you hit the sack.
Strike a (healthy) sleep pose
How do you sleep? Do you lie facedown with your legs to the skies? Or sit on a chair and nod away till dawn appears? Sleeping positions are very crucial for a good sleep. Contrary to popular belief, the best sleep position is not sideways, but back sleeping. Sleeping on your back allows the neck, head and spine to rest in a neutral position and prevent back pain. However, ensure you have a fluffy pillow for support. Side-sleeping is also good, as long as you have a thick pillow for support. Overall, the worst sleep position is sleeping facedown. This puts pressure on your joints and muscles such that you’re likely to wake up with body pains. If however you cannot help but sleep facedown, ensure you use a thin or no pillow at all, to maintain balance.
While we understand that everyone is different, the above tips have been proven to aid better and more enjoyable sleep. Start now and have the best of sleep!
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